Vegetable Thukpa (Himalayan Vegetable-Noodle Stew)
Serves 4
| Ingredients | |
|---|---|
| 1 lb. Tibetan noodles, similar to spaghetti, cavatelli | 3 fresh chillies, julienned |
| 3 cups assorted vegetables (cauliflower, carrots, green beans, mustard greens, potatoes) | 1 bay leaf |
| 1/2 lb. Spinach, washed and cut into pieces | 1 cup tomatoes |
| 1 cup onion, chopped | 1/2 cup yoghurt |
| 1 tablespoon garlic, minced | 2 tablespoon soya sauce |
| 1 tablespoon ginger, minced | 2 cups vegetable broth |
| 1 teaspoon turmeric | 2 tablespoons mustard oil |
| 1 teaspoon cumin powder | Salt and pepper |
| 1/2 teaspoon jwanu (lovage seeds) | 1 tablespoon chopped cilantro for garnish |
Method
- Cook noodles in boiling salted water until slightly undercooked. Drain and rinse.
- In a sauce pan heat 2 tablespoons of mustard oil.
- Add onions, fry till light brown. Add turmeric, garlic, ginger, cumin powder, and chillies.
- Stir well for 1 min. Put the assorted vegetables and stir-fry well, about 5 min.
- To the vegetable mixture add tomatoes, soya sauce, yoghurt, broth, jwanu, bay leaf, salt and pepper and cook until vegetables are tender.
- Add the noodles and stew for 5 more minutes or until nice consistency of the sauce is attained.
- At last, add spinach and fold into the stewed noodles for a minute or so, until wilted. Garnish with chopped cilantro. Serve with roti.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 314 | Carotene (μg) | 4406.3 |
| Protein (g) | 10.15 | Vitamin C (mg) | 41.44 |
| Carbohydrate (g) | 47.47 | Mg (mg) | 71.89 |
| Fat (g) | 8.74 | Na (mg) | 56.31 |
| Fibre (g) | 1.55 | K (mg) | 286.6 |
| Minerals (g) | 2.18 | Mn (mg) | 0.75 |
| Calcium (mg) | 165.94 | Zn (mg) | 0.74 |
| Phosphorus (mg) | 142.48 | Cr (mg) | 0.02 |
| Iron (mg) | 5.62 | ||